If you’ve noticed more hair in your brush or your strands aren’t as thick and shiny as they used to be, you’re not alone! Many factors influence hair health— hormones, stress, gut health, and even the products you use—but one of the most important (and often overlooked) factors is nutrition.
Your hair is built from the nutrients you eat, so if you're missing key vitamins and minerals, it can show up as dryness, brittleness, slow growth, or even hair loss.
The good news? By nourishing your body with the right foods, you can support strong, healthy hair from the inside out! Let’s dive into the top nutrients your hair needs to thrive.
1. Vitamin A – The Scalp Moisturizer
Vitamin A helps your scalp produce sebum, a natural oil that keeps hair hydrated and shiny. Without enough vitamin A, your scalp can become dry and itchy, and your hair may look dull and brittle. But more is not always better—too much vitamin A can lead to hair loss, so it's best to get it from whole foods like carrots, sweet potatoes, and dark leafy greens rather than high-dose supplements.
2. B Vitamins – The Oxygen Transporters
B vitamins (especially B6, B12, and folate) are essential for creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Without enough oxygen, hair can become weak and prone to shedding. Load up on whole grains (sprouted or fermented are best), eggs, leafy greens, and legumes to keep your B-vitamin levels in check!
3. Biotin – The Hair Growth Superstar
A type of B vitamin, biotin is crucial for keratin production, the protein that makes up hair. If you’re low in biotin, you might notice brittle strands, slow hair growth, or even hair loss. The best way to get biotin naturally is through eggs, nuts, seeds, and avocados. While biotin supplements are popular, most people can get enough through a balanced diet and absorption from supplements is very low.
4. Vitamin C – The Collagen Booster
Vitamin C is a powerful antioxidant that protects hair from oxidative stress (caused by free radicals) and helps the body produce collagen, a protein that strengthens hair strands. It also enhances iron absorption, another key nutrient for hair health. Get your vitamin C fix from citrus fruits, bell peppers, strawberries, and kiwi. For supplementation, lipsomal vitamin C is best for absorption.
5. Vitamin D – The Follicle Awakener
Low vitamin D levels have been linked to hair shedding and slow growth. That’s because vitamin D plays a role in creating new hair follicles! Since it’s hard to get enough from food alone, consider soaking up some natural sunlight or including vitamin D-rich foods like fatty fish, egg yolks, and mushrooms. A supplement may also be beneficial, especially in the winter months.
6. Vitamin E – The Antioxidant Protector
Vitamin E is another antioxidant powerhouse that helps protect hair from damage. In one study, people with hair loss saw a 34.5% increase in hair growth after supplementing with vitamin E for eight months! Load up on almonds, sunflower seeds, spinach, and avocado for a natural vitamin E boost. If supplementing vitamin E, make sure to choose one that has all forms of vitamin E.
7. Iron – The Hair Growth Fuel
Iron is essential for a healthy hair growth cycle because it helps deliver oxygen to hair follicles. Since the cells in your hair follicles divide rapidly, they need plenty of oxygen and nutrients to stay strong. If you’re low in iron (especially common in women), you might experience excessive shedding or thinning. Boost your iron levels with grass-fed beef, lentils, spinach, and pumpkin seeds. Pairing iron-rich foods with vitamin C can help improve absorption!
8. Zinc – The Hair Repair Mineral
Zinc plays a key role in protein synthesis and cell division, both of which are essential for hair follicle growth and repair. If your zinc levels are too low, you might notice thinning hair or slow regrowth. Good sources of zinc include pumpkin seeds, chickpeas, cashews, and oysters. Taking a zinc supplement alone can offset copper, so it is wise to take these two minerals together.
9. Protein – The Building Block of Hair
Your hair is made up almost entirely of protein, so it’s no surprise that getting enough protein is key for hair strength and growth. Without enough protein, your hair may become weak and brittle, and it may even stop growing altogether. Make sure you’re eating high-quality protein sources like grass-fed meat, eggs, fish, legumes, and nuts to keep your hair strong and resilient.
Bonus Nutrients for Extra Hair Love
- Omega-3 Fatty Acids – In salmon , walnuts , flaxseeds , and chia seeds, omega-3s help nourish the scalp and add shine to your hair
- Silica – This mineral helps strengthen hair strands and can be found in cucumber , bell peppers, oats, and horsetail tea.
- Collagen – Helps improve hair elasticity and strength!
- Bone broth , collagen powder , and vitamin C-rich foods can support your body’s natural collagen production.
If you want stronger, healthier hair, start from within! By nourishing your body with whole, nutrient-rich foods, you’ll give your hair the building blocks it needs to thrive. Of course, hair health is also influenced by stress levels, gut health, and hormone balance, so taking a holistic approach is always best.
